There is plenty of evidence to show that benefits exercise is an important key to lowering the risk of major diseases such as heart disease, stroke, diabetes and cancer. Research also shows that regular physical activity can boost our self-esteem, mood and sleep quality, making us less prone to stress, depression and dementia. But due to our modern lifestyle and our increasing dependence on technology, we are less active today, both as adults and as children.
Research suggests that inactive children are more likely to become inactive adults, putting young adults at risk for life-threatening conditions such as heart disease and cancer. That's why it's important to encourage exercise and stay fit from an early age.
Regular exercise has many health benefits for children and young adults, such as:
Improve fitness
Provide the opportunity for social networking
Increase focus
improve academic grades
We build a stronger heart, healthier bones and muscles
Promote healthy growth and development
improve self esteem
Improve posture and balance
less pressure
Promote a better night's sleep
keep it fun
It is important to encourage your child and find activities that they enjoy. That way, her son won't find exercise a chore and she will probably continue to do so.
The type of activity depends on the person. Therefore, exercises can be team-led, such as soccer or basketball, joining a club or taking lessons such as tennis, dancing or golf, or activities with family and friends, such as biking, walking or swimming.
How Much Exercise Should My Child Get?
The amount of exercise your child should do depends on the age of your child.
Children under five who have not yet walked
Activity should be encouraged from an early age because it benefits the child's development. Promotes and enhances the development of motor, bone, muscular, cognitive and social skills.
Physical activity is any movement at this age.
Examples are:
playing on the floor in different positions; This can include 'laying time', rolling over or trying to play
water activities
Consider the environment to stimulate movement experiences
You want to make sure there is a good balance between activity and rest, so limit long periods of time in the same position, such as time spent in car seats or baby carriers, and time spent in front of the TV or other screens.
Children under five walk alone
Your child should be active for at least 180 minutes (three hours) a day. It does not have to be done all at once so that her physical activity can be distributed throughout the day.
Physical activity can be active unstructured play or structured exercise of varying intensity. Motor skills acquired at this age pave the way for movement skills such as balance and coordination as they grow up.
Examples :-
Run or play in the park
Throw and pick up games
Climbing or obstacle courses
using a scooter
Walking to and from the shops
trampoline
Babies of this age should not remain inactive for long periods, except when they are asleep. So reduce the time you spend watching TV, playing computer games, or spending time in the stroller.
Children and youth 5-18 years old
Children and young adults in this age group should engage in moderate to vigorous physical activity for at least 60 minutes (1 hour) each day, which can be up to several hours. Moderate-intensity activity means working hard enough to raise your heart rate, so that you breathe harder and sweat, but can still talk.
Examples:-
cycling
The dog walks fast
Playing frisbee in the garden
martial arts
High-intensity activity means your heart rate and breathing are stronger and faster, but speaking is more difficult.
Examples:-
In a hurry
skiing
swimming
Playing sports
Your child should do high-intensity, high-resistance activities three days a week, as this helps strengthen muscles and bones.
Examples :-
Sport club
Tennis
Skipping
climbing playground equipment
Body resistance exercises, such as push-ups
Children and young adults of all ages should avoid spending a lot of time sitting quietly. They should reduce the time they spend using computers or watching television, and take regular breaks from studying.
point to remember
Whatever the activity or exercise, make sure your child wears the proper protective gear, including shoes, and think about safety to reduce the risk of injury.
Consider any medical conditions that may affect her ability or safety when participating in her chosen activity, and always seek the advice of medical professionals when appropriate.
Youth can include weights as part of their resistance exercises, but they should be supervised by a trained adult to ensure they are using safe, age-appropriate and correct technique and to avoid injury to their growing muscles and joints.
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